Sunflower Oil vs Canola Oil
Canola Oil wins on seed oil PUFA: about 32% of its fat versus roughly 68% for Sunflower Oil, around 2x less per spoonful.
Per tablespoon that is an estimated 4.4g of PUFA against 9.2g. The shares are the ones our estimates use (how we estimate).
| Sunflower Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~68% | ~32% |
| Est. PUFA per tablespoon | ~9.2g | ~4.4g |
| Type | seed oil | seed oil |
| Seed oil? | yes | yes |
Sunflower Oil
Regular sunflower oil runs about 68% PUFA, among the highest. High-oleic sunflower is a different animal, bred down near olive oil levels.
Chips, "healthy" snack brands, and some kitchens. See the potato chips answer page.
Canola Oil
The mildest common seed oil at about 32% PUFA, and high-oleic canola runs far lower. Often the "better" oil a chain switches to.
Very common in fryers, alone or blended. See chains using canola.
Restaurants that cook with canola oil
218 restaurant chains we track name canola oil in their cooking oil information.
Frequently asked
Which has less PUFA, sunflower oil or canola oil?
Canola Oil carries less polyunsaturated fat: an estimated 32% of its fat versus about 68% for sunflower oil, by the shares our estimates use.
How much PUFA is in a tablespoon of sunflower oil?
Roughly 9.2g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and sunflower oil runs about 68% PUFA.
Which is more stable for frying, sunflower oil or canola oil?
Canola Oil is more stable: about 32% of its fat is polyunsaturated, against about 68% for sunflower oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is sunflower oil or canola oil a seed oil?
Sunflower Oil is a seed oil. Canola Oil is a seed oil.
More matchups
Or work out any amount with the PUFA calculator.